1. STRETCH in every single morning. Remember that you have been sleeping with no energy for 8 hours, if you suddenly get up from the bed, spinal injury may occur. Before waking up, slowly stretch arms above the head, then pull the knee toward chest alternately.
2. SLEEP on solid mattress or spring bed. This type of mattress can decrease the excessive curve of spine. Moreover, the height of the pillow should be not too high.
3. DO NOT BEND with the parallel position of the legs when you are about to lift up or take things out of floor.  Before squatting, put one of the leg in front, then do the squat.
4. BRING groceries, books, and work files on both sides. Better to use a backpack, if sideways, change the bag position once in every few weeks.
5. SIT with the ergonomic chair, which compatible for the spine structur by laying the whole back from shoulders to the bottom in relaxed manner. Don’t put the bottom in advance to the edge of the chair when you are tired from working.
6. DO NOT SIT TOO LONG. Do some light exercises in your working chair once in an hour. First, arch your back  with hands above your head. Second, turn your body to the left and right as far as the chair handles.

As published in KORAN SINDO, January 28^th 2014